The ski erg (skiing ergometer) is a cardio machine that simulates the double-pole technique of cross-country skiing. You stand facing the machine and pull two handles down from overhead repeatedly. It builds tremendous full-body cardio while training the lats, core, and triceps. It is especially popular in CrossFit and Nordic skiing communities.
Muscle Group
Back, Cardio, Core, Latissimus Dorsi, Triceps
Equipment Required
Leverage Machine
Type
Cardio
Equipment
Other
Difficulty
Intermediate
Key Benefits
- Full-body cardiovascular conditioning
- Builds lat and core strength
- Low-impact on the joints
- Excellent CrossFit and Nordic ski training tool
- Easy to scale by adjusting damper and effort
- Burns calories at a high rate
How to perform
- Stand facing the ski erg with feet hip-width apart, about an arm’s length away.
- Reach up and grip both handles with palms facing each other.
- Stand tall with hips slightly hinged back.
- Drive both handles down by pulling with your lats, hinging at your hips, and contracting your core.
- Continue pulling until the handles reach your hips. Your torso should hinge forward.
- Stand back up while letting the handles return overhead. Use the cable retraction.
- Maintain rhythm — pull, return, pull, return.
- Use for steady-state cardio (5 to 30 minutes) or intervals.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Posterior Deltoid
Primary
Traps
Primary
Back
Primary